If there’s one thing I’ve learned in 15 years as a dietitian, it’s this:Nutrition isn’t static and neither should we be.
What we once believed to be “best practice” often evolves as new research emerges and as we better understand bioindividuality, gut health, and metabolism.
Here are 6 nutrition beliefs I’ve personally changed my mind about and what I believe now.
1. “Collagen Is a Waste of Money”
For years, I believed collagen supplements were unnecessary.But newer research shows that specific collagen peptides may support skin elasticity, joint health, and connective tissue, especially when taken consistently and paired with adequate vitamin C.
What changed my mind:
- Clinical studies showing improved skin hydration and elasticity
- Benefits for joint discomfort and recovery
- Understanding that modern diets often lack collagen-rich cuts of meat
What I believe now:Collagen isn’t magic—but it can be a helpful tool when used strategically.
2. “Vegan = Automatically Healthy”
This is one I see constantly on social media.While a vegan diet can be healthy, the label itself doesn’t guarantee nutrient density.In fact, a fully vegan diet requires intentional planning and supplementation to meet all essential nutrient needs, particularly:
- Vitamin B12
- Iron (bioavailable forms)
- Omega-3s (EPA/DHA)
- Zinc
- Choline
What changed my mind:
- The rise of ultra-processed vegan foods
- Nutrient deficiencies I’ve seen clinically
- Research on bioavailability of plant vs. animal nutrients
What I believe now:Diet quality and food diversity matter more, every time.
3. “Everyone Needs a Daily Probiotic”
Probiotics became a “just take one daily” recommendation, but that’s oversimplified.Not all probiotics are created equal. Different strains have different functions, and not everyone benefits from taking them blindly.
What changed my mind:
- Research showing strain-specific effects
- Cases where probiotics worsened bloating or SIBO symptoms
- The importance of addressing root cause vs. layering supplements
What I believe now:Use probiotics intentionally, not automatically, and find a qualified practioner to help you find what is right for you.
4. “Meal Timing Doesn’t Matter”
We used to focus almost entirely on what you eat.Now we know that when you eat impacts blood sugar, hormones, energy, and even sleep.What changed my mind:
- Blood sugar research and continuous glucose monitoring data
- The impact of late-night eating on metabolic health
- Cortisol and circadian rhythm connections
What I believe now:Meal timing isn’t everything but it does matter and it can make a huge difference in your metabolism.
5. “You Should Eat 3 Meals + 3 Snacks Per Day”
This was standard advice for years.But for many people, constant snacking leads to:
- Blood sugar spikes and crashes
- Increased cravings
- Lack of true hunger/fullness cues
What changed my mind:
- Blood sugar balance principles
- Clinical results from reducing snacking
- Improved energy with more balanced meals
What I believe now:Most people do better with fewer, more balanced meals that include protein, fat, and fiber which keeps you full for hours in between those meals.
6. “Low-Fat Diets Are Best for Weight Loss”
Low-fat diets had their moment, but they often left people:
- Hungry
- Hormone imbalanced
- Struggling with cravings
What changed my mind:
- The role of healthy fats in satiety and hormone production
- Blood sugar stability with balanced macronutrients
- Clinical success with higher-protein, balanced-fat approaches
What I believe now:Balanced blood sugar, not low fat, is the foundation of sustainable weight loss.
The Bottom Line
The Bottom Line
Nutrition trends will always change.But your body’s physiology doesn’t.Instead of chasing trends, focus on:Whole, nutrient-dense foodsBlood sugar balanceSupporting your gut and hormones
- Paying attention to how you feel, not your neighbor or that influencer you follow
Because at the end of the day…More energy, better digestion, stable moods, and improved labs are what actually matter.
About Stephanie Crabtree, RD
Stephanie is a holistic registered dietitian with 15 years of experience, passionate about helping Christian women overcome exhaustion, bloating, and hormone imbalances through a faith-rooted, real food approach. She’s the creator of Restoring Eden, a transformational gut and hormone program designed to bring women back to the vibrant health God intended. Ironically, Stephanie used to despise the taste of matcha—and couldn’t handle collagen in coffee. But since discovering Yonder’s collagen and creating this nourishing matcha recipe, it’s become a daily favorite. With its rich antioxidants and gut-supportive properties, matcha is now a key part of her mid-day ritual.
Use code STEPHANIE15 for 15% off Yonder products.
To learn more about Stephanie or her 8-week online nutrition course Restoring Eden, follow her on Instagram @Holistic.Health.RD
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